Yoga Poses for Kids: A Guide to Healthy, Happy Little Yogis

Yoga Poses for Kids: A Guide to Healthy, Happy Little Yogis

Yoga is an ancient practice that originated in India and is now recognized globally for its many health benefits. People of all ages, including children, can benefit from practicing yoga. Introducing yoga can help kids develop a foundation of physical activity and mindfulness that benefits their bodies and minds. Yoga for kids is not just about physical exercise; it's also about building confidence, concentration, and a sense of calm.

When introducing children to yoga, it's essential to keep the practice playful and flexible. Kids are naturally imaginative, so incorporating storytelling and animal poses can make yoga more engaging. Use descriptive language to guide them through poses, focusing on the fun and exploration of movement rather than the perfection of form.

Benefits Of Yoga For Children

  • Physical Health: Improves flexibility, strength, coordination, and body awareness.
  • Mental Well-being: Enhances concentration, relaxation, and stress management skills.
  • Emotional Balance: Fosters a sense of calm, boosts confidence, and improves mood.
  • Social Interaction: Group classes promote social skills through cooperative games and partner poses.

Top Yoga Poses For Kids

Below are several yoga poses that are particularly suitable for children, each offering unique benefits. Safety is paramount, so ensure each child moves within their comfort zone and avoids strain.

Mountain Pose 

The Mountain yoga pose is the foundation of all standing poses, teaching children about balance and stability. It promotes good posture and a sense of groundedness, embodying the strength and steadiness of a mountain.

  • Stand tall with feet together, pressing evenly through all four corners of the feet.
  • Engage the leg muscles, drawing the kneecaps up.
  • Tuck the tailbone slightly, ensuring the spine is straight.
  • Let the arms hang naturally at the sides with palms facing forward.
  • Lift the head towards the sky, keeping the chin parallel to the floor.
  • Breathe deeply and hold the pose, feeling grounded and stable.

Tree Pose (Vrikshasana)

Tree Pose helps children find balance and focus while mimicking a tree's graceful, steady stance. This pose nurtures concentration, balance, and a connection to nature, encouraging kids to stand tall and strong.

Yoga Poses For Kids

  • Begin in Mountain Pose, then shift your weight onto the left foot, keeping the inner foot firm to the floor.
  • Bend the right knee, and place the right foot on the inner left thigh, calf, or ankle (wherever it's comfortable but not on the knee joint).
  • Press the right foot into the left thigh and the left thigh into the foot with equal pressure.
  • Bring hands together in prayer at the heart center or extend arms overhead, keeping them parallel and palms facing each other.
  • Focus on a fixed point in front to maintain balance.
  • Hold for several breaths, then switch sides.

Downward-Facing Dog (Adho Mukha Svanasana)

An all-time favorite, the Downward-Facing Dog stretches and strengthens the whole body, resembling an inverted V. It offers kids a unique perspective on the world while energizing their bodies and calming their minds.

  • Start on your hands and knees, with your knees directly below your hips and hands slightly forward of your shoulders.
  • Exhale and lift your knees away from the yoga mat, keeping the knees slightly bent and the heels lifted off the ground.
  • Stretch your arms forward, lengthening the spine and tailbone.
  • Then, straighten your legs gently, trying to lower the heels to the ground, creating an inverted V-shape with the body.
  • Keep the head between the arms, avoiding letting it hang.
  • Hold the pose and breathe deeply.

Yoga mat

Warrior Poses (Virabhadrasana I, II, III)

The Warrior Poses inspire courage and strength, teaching children resilience and perseverance. These dynamic poses improve focus, balance, and flexibility, encouraging kids to embody the spirit of a warrior.

Warrior I

  • Begin warrior 1 pose standing; step your feet about 4 to 5 feet apart.
  • Turn the right foot outward at a 90-degree angle while slightly turning your left foot inward. 
  • Then, raise both arms perpendicular to the floor and parallel each other. Ensure that your palms are facing downwards. 
  • Next, bend your right knee over your right ankle so your shin is perpendicular to the mat.
  • Turn your head to the right, gazing over the right hand.
  • Hold the pose, then switch sides.

Yoga Poses For Kids

Warrior II

  • From Warrior I, extend your arms to the sides, parallel to the floor, palms down.
  • Keep the right knee bent over the ankle and thigh parallel to the floor if possible.
  • Turn your head to gaze over the right hand.
  • Keep the torso even between the legs, not leaning forward or backward.
  • Hold the Warrior 2 pose, then switch sides.

Warrior III

  • Start Warrior 3 with the right knee bent from Warrior I, and shift your weight into your right foot.
  • Extend your left leg behind you as you lean your torso forward, becoming parallel to the floor.
  • Extend your arms forward, by the ears, or along the sides of the body for balance.
  • Keep the hips parallel to the floor and engage the core.
  • Hold the pose, then switch sides.

Butterfly Pose 

Butterfly Pose is a gentle stretch for the inner thighs and hips, inviting kids to flutter their legs like a butterfly's wings. It promotes flexibility and relaxation while sparking their imagination.

  • Sit with your spine straight and legs extended in front of you.
  • Bend your knees, bring the soles of your feet together, and let your knees drop to the sides.
  • Hold your feet with your hands, keeping the heels as close to the body as comfortable.
  • Gently flip the knees up and down like the wings of a butterfly.
  • You can lean forward to deepen the stretch in the hips. Sitting on a Yoga bolster can elevate the hips, making the pose more comfortable and accessible, especially for those with tight hips.

Yoga Poses For Kids

Cobra Pose 

Cobra Pose will strengthen the child's back muscles and open the heart, encouraging deep breathing and a sense of bravery. It invites children to explore their flexibility and resilience, mimicking the graceful arch of a cobra.

  • Lie prone on the floor with legs stretched back, tops of the feet on the floor, and hands under shoulders.
  • Press the tops of the feet, thighs, and hips firmly into the floor.
  • On an inhale, straighten the arms to lift the chest off the floor, keeping the pelvis grounded.
  • Press the shoulder blades against the back, puffing the side ribs forward. Yoga Block can be used under the hands for those who need to lessen the spine bend or support the shoulders.
  • Hold the pose for 15-30 seconds, breathing easily.

Happy Baby Pose

Happy Baby Pose is a playful stretch that encourages children to explore their bodies joyfully and relaxedly. It helps soothe the mind and body, promoting a sense of calm and happiness akin to the carefree nature of a baby.

  • Lie on your back and bend your knees towards your belly while exhaling. 
  • Hold the outsides of your feet with your hands while inhaling. Use a yoga belt or towel if you can't hold your feet directly. 
  • Open your knees wider than your torso and bring them towards your armpits. 
  • Position your ankles directly over your knees so your shins are perpendicular to the floor.
  • Gently push your feet up into your hands (or belts) as you pull down on the feet, creating. 

Yoga Poses For Kids

Tips For Practicing Yoga With Kids

  • Keep it Short and Sweet: Children have shorter attention spans, so start with short sessions and gradually increase the duration based on their interest and engagement.
  • Use Imaginative Language: Describe poses in a way that sparks their imagination—think animals, nature, and adventure.
  • Incorporate Games and Songs: Make the practice enjoyable with yoga games, songs, and partner poses.
  • Practice Together: Join in on the fun! Practicing yoga with your child encourages them and strengthens your bond.
  • Encourage Creativity: Allow children to express themselves through their poses, even create yoga stories or sequences.


Yoga offers many benefits for children, from physical fitness and mental clarity to emotional resilience and creativity. By introducing kids to yoga in a fun, engaging, and safe manner, we can help them develop healthy habits for life. Remember, the goal is not perfection but exploration and enjoyment of the body's capabilities. With a little imagination and encouragement, yoga can become a beloved activity for children, laying the foundation for a lifelong wellness journey.